For runners and other gym-addicts, once the workout is over it’s easy to forget about the important components that come afterwards such as what foods and hydration we fuel our body with. You probably have your trust hydration belt with you on your run, but carrying the right fuel before and after a workout can be just as important as the workout itself. The gym is only half the battle! These tasty snacks will help you recover faster and back out and running in no time! Workout, recover, and get back out there, no excuses. Runners and gym-addicts, we’ve all been there - once the workout is over we tend to forget about the important components that come afterwards: Food, hydration and recovery. You probably have your trust hydration belt with you on your run, but carrying the right fuel before and after a workout can be just as important as the workout itself. The gym is only half the battle! A hard workout requires ample recovery and these tasty snacks will get you back out and running again in no time. Workout, re-fuel, and get back out there. No excuses.
Drinking a post workout protein shake is an effective way to reduce muscle soreness. Regardless of your fitness level, if you’re exercising, you need to make sure that you are consuming enough protein. How much protein you need to consume after a workout varies with each individual, but usually 15 - 30 g is recommended. Try blending this protein chocolate mix with a banana, peanut butter and some almond milk for an even yummier mix! Power Packed Avocado Bowl
½ small avocado, diced
4 ounces albacore tuna canned in oil
1 heaping tablespoon dried Montmorency tart cherries
1 tablespoon chopped pecans
pepper to taste
Avocados are the perfect shape and size for the ideal after workout snack! Full of good fats that will keep you going longer, this Tart Tuna and Cherry Avocado only has 4 ingredients and is super easy to make – simply mix them all together and voile! Substitute the tuna for some fresh pulled chicken for even more protein per serving - or make any variations you think of. Get creative! Protein-Packed Sandwich You can’t go wrong with a sandwich after a workout―it’s got everything in a hand-held package, just make it smart! Low-sodium cold cuts provide salt to help replace what’s lost in sweat. Tomatoes add freshness and a boost of vitamin C. Place everything on some fresh whole wheat bread and don’t forget to load it with veggies. Grill it up ahead of time and pack for lunch, or whip it up in minutes for an easy after workout snack. Try a hummus wrap for a change with sunflower seeds, avocado, and tomatoes! No-Bake Workout Bars
2 cups rolled oats
1/2 cup protein powder.
1/2 cup mini chocolate chips
1/2 cup chia seeds or ground flax seeds
1/2 cup raisins
1 cup natural peanut butter
1/2 cup lite coconut milk, (more or less as needed to reach desired consistency)
1/4 cup raw honey
Plan ahead and prepare some delicious bars before the workout! Something to look forward to while you’re putting in the miles J . Pre-packaged bars and snacks often contain too much sugar and processed ingredients to really feel good about consuming the snack. Opt for a healthier version by making your own with simple and wholesome ingredients. Try these no-bake bars with chia seeds, raisins and peanut butter. They’re the perfect balance to carbs, protein and fiber for after a tough session – all while being delicious! Once you’ve got the hang of them, you can also modify ingredients as you wish, really making them your creation. Frozen Banana Sandwich
If you have a sweat tooth this is the snack for you. Plus, it doesn’t get any easier than this so here is a ‘recipe’ for those on-the-go types. Simply gather up a couple bananas, 2-3 would be good to start and slice them up, about 2-inch pieces. Spread a dollop of peanut butter on one piece and place another banana piece on top for a sandwich! Place in the freezer and enjoy after your workout. Looking for some more protein in this snack? Mix the peanut butter with a couple scoops of vanilla yogurt or blend with some protein powder. Once mixed thoroughly, add to the banana for a creamier option! Add in a side of cashews for some filling, good fats and you can’t go wrong. What tasty snacks and drinks do you have to aid your recovery? Bonus points if they fit in the bottles of your hydration belt!